22.06.04

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

On a 5:00 clock:

Jog (slow-to-moderate pace)

– Perform 4 air squats at 0:00, then run.

– Perform 8, 12, 16, and 20 squats at the 1, 2, 3, and 4-minute marks.

2 sets:

100-m farmers carry

5 push-ups

10 DB squats

5 push-ups

– Rest 1:00-2:00 between sets.

Metcon

Metcon (3 Rounds for reps)

EQUIPMENT

3 x 5:00 rounds for reps:

200-m farmers carry

Then as many reps as possible of:

5 push-ups

10 DB squats

– Rest 2:00 between rounds.

– Use a single DB for farmers carries and squats.

BODYWEIGHT

3 x 5:00 rounds for reps:

200-m farmers carry

Then as many reps as possible of:

5 push-ups

10 weighted squats

– Rest 2:00 between rounds.

– Use a moderately weighted (30-50 lb) object for farmers carries and squats.

Cool Down

Metcon (No Measure)

3 sets each with a partner:

1:00 hollow hold

Max DB windmills

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